December 16, 2024 • 20 mins
⬇️ DAY FIVE | Rest & Restore Series | Learn More ⬇️
Balance | 20 Minute | Yoga Nidra/NSDR
Join the Nova Nidra Community Today by signing up for the newsletter at www.aylanova.com
Here, you will connect with a like-minded, supportive community that values deep rest.
00:12 Introduction
00:30 Prepare
01:15 Physiological Sigh
01:50 The Practice Begins Now
🌙 Session Focus
• Discover equanimity
• Honour your body
• Restore your nervous system
🔄 When to Practice
• Upon waking
• After exercising
• Afternoon rest
• Before bed
🌌 Preparing for the Session
• Find a quiet, comfortable spot where you can lie down undisturbed.
• Use cushions for support under your knees or head if needed.
💭 Sankalpa | Heartfelt Intention
• I AM Grounded
• I AM Centred
• I AM Whole
• I AM
🌜 After the Practice
• Practice Gratitude
• Meditate
• Journal
• Reflect
Thank you for being here.
Rest well.
Be well,
Ayla Nova
Namaskar. 🙏
🖤 Instagram: https://www.instagram.com/aylanovanidra/
🎼 Intro Music: @cuemusicc
🎥 Intro Video: @sshabir (instagram)
🎶 Music: Through Cloud | Jordan Jessep | Pond5
#yoganidra #novanidra #nsdr #equanimity
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Balance | 20 Minute | Yoga Nidra/NSDR
Join the Nova Nidra Community Today by signing up for the newsletter at www.aylanova.com
Here, you will connect with a like-minded, supportive community that values deep rest.
00:12 Introduction
00:30 Prepare
01:15 Physiological Sigh
01:50 The Practice Begins Now
🌙 Session Focus
• Discover equanimity
• Honour your body
• Restore your nervous system
🔄 When to Practice
• Upon waking
• After exercising
• Afternoon rest
• Before bed
🌌 Preparing for the Session
• Find a quiet, comfortable spot where you can lie down undisturbed.
• Use cushions for support under your knees or head if needed.
💭 Sankalpa | Heartfelt Intention
• I AM Grounded
• I AM Centred
• I AM Whole
• I AM
🌜 After the Practice
• Practice Gratitude
• Meditate
• Journal
• Reflect
Thank you for being here.
Rest well.
Be well,
Ayla Nova
Namaskar. 🙏
🖤 Instagram: https://www.instagram.com/aylanovanidra/
🎼 Intro Music: @cuemusicc
🎥 Intro Video: @sshabir (instagram)
🎶 Music: Through Cloud | Jordan Jessep | Pond5
#yoganidra #novanidra #nsdr #equanimity
Become a supporter of this podcast: https://www.spreaker.com/podcast/yoga-nidra-beyond-ayla-nova--5641302/support.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:12):
Thank you for being here. My name is Alen Nova,
and it is truly an honor to share the practice
of yogin intra n sdr with you. In this session,
we will discover the gift of balance. Please find a
comfortable position, lying on your back, with your spine in alignment.
(00:38):
Rest your arms naturally by your sides, palms facing skyward,
or gently placed onto your heart or belly. You may
want a cushion under your knees or head if you
require additional support. Make any less adjustments to ensure you
(01:01):
are truly comfortable, And as you settle in, gently close
your eyes if you feel okay to do so, take
a deep breath in another secondary inhale and exhale, release
(01:25):
all the air and tension once more. Inhale deeply, fill
your lungs completely. Exhale, allow the breath to fall out
from the mouth. You are supported by the ground beneath you,
(01:56):
in held by the air around you. The practice of
yoginetra nstr begins now, and as you rest into stillness within,
(02:19):
trust that this time is just for you. There is
nowhere else you need to be. There are no problems
you need to solve or fix. You are here to rest, breathe,
and simply be open your awareness to the sounds around you,
(02:48):
notice them near and far, without needing to label them
or judge if you do. Listen closely now to the
(03:10):
sounds that are near you, noticing the sound of your
breath the rhythm of your heart. Allow for all your
(03:32):
senses to make their way inward, discovering a balance between
your inner world and your outer world. Locate within you
a place where you sense balance. Connect to this balanced awareness.
(04:03):
Now to your heart and invited to rise up towards
the mind's eye. From this space, invite your sankalpa your
(04:28):
heart felts intention. If one does not come to you,
consider the following I am grounded, I am centered, I
(04:50):
am whole, or simply I am whatever you may choose.
Repeat your sank kalpinole within the mind's eye three times,
allowing it to resonate deeply within you. Release your sang kalpinow,
(05:50):
trusting that it will return to you at the closing
of your practice. Now lessen deeply as you move your
awareness through the rotation of consciousness. Begin by focusing on
(06:12):
your right side, your awareness landing on the right hand,
peeling onto the fingertips, the palm on the back of
the hand, swiftly moving your awareness from your right hand
(06:40):
to your wrist, forearm, elbow, Continue to your upper arm
and shoulder, gently releasing any tension from your shoulder, softening
(07:03):
into your shoulder in the center line of your torso.
Aware of the right side of your torso, the right hip,
and from the right hip all the way down the
leg from the upper leg to your knee, calf, ankle,
(07:33):
foot on the tips of all your toes, feeling the
whole right side of your body, the whole right side
of your being, the whole right side of yourself. Shift
(08:02):
your focus now to the left side of your body.
Start at your left hand, observing the sensations on your fingertips,
the palm of the hand, the back of the hand,
(08:26):
Moving your awareness swiftly from your left hand to your
left wrist, along your forearm, elbow, upper arm, and shoulder.
(08:49):
Let go of tightness in your left shoulder your left shoulder.
Awareness now travels down the mid line of the aware
of the left side of the torso the left tip,
(09:11):
from the left tip down your left leg, past your
upper leg na, shin, calf, ankle, the whole left foot
(09:33):
and the tips of all your toes. Feel the left
side of your body, whole left side of your body,
whole left side of your body. Now bring your attention
(09:56):
to the center line of your body, starting at the
top of your head, peezing down to your forehead, softening
your inner gaze a bridge, and the nose to the
(10:18):
tip of the nose. Then your lips. Continue to your
chin and throat, peeling each area soften as you hear it,
(10:40):
Moving down to your heart center your abdomen, continue down
to your pelvis, feeling centered and grounded. Notice your right
(11:02):
and left hips simultaneously, and your awareness travels down both legs,
pass your knees to your feet, Aware of your arms
and your hands, your legs and your feet, the whole
(11:26):
centerline of your body, feeling both sides of your body equally.
That's in your whole body, whole body, whole body. Now
(11:50):
shift your focus to your natural breath. Be all the
air moving in and out of your nostrils. Notice the
expansion is you inhale and the release as you exhale.
(12:15):
Let the rhythm of your breath gently soothe all of
your senses. Inhal from your root, exhale out through your crown.
Inhal from your root, the baseline of the body the feet.
(12:39):
Exhale from your crown, on top of the head. Inhale
from your root, base of the body. Exhale from your crown,
top of your head. Inhal from your root. Big Exhale
(13:03):
from your crown, and continue breathing in this way, allowing
for your breath to be a well spring. Come back
(13:34):
to the space of neutrality. Imagine yourself on a high
mountain peak. Feel the solid, stable rock beneath your feet,
and as you stand on this majestic peak, feel the
(13:58):
vast open sky above you, stretching into an infinite, vast
canvas of blue. Notice the crisp air filling your lungs
with the purity of the atmosphere only found at the
(14:22):
greatest height. Feel into this perfect harmony between the sky
above and the earth below, the balance of the elements
(14:44):
Earth and air meeting at the point where you stand here.
Visualize the horizon around you, panoramic view of rolling mountains
(15:06):
and valleys, the craters and curves of the earth. Imagine
the energy of these elements blending within you. The lightness
(15:28):
and expansiveness of air merge with the grounding essence of earth.
Feel yourself embodying both of these qualities. The rest here
(15:55):
for a moment and savor the unity of sky and
earth within than you. Recognizing this balanced force within, I'm
(16:27):
on this mountain. Declare your intention your sankalpa three more times,
feeling it resonate throughout your entire being repeated on the
top of this mountain. Gently return, Return with a deep
(17:28):
knowing that these words will extend in this moment and beyond.
Bring yourself from this height and ground back into your body.
As you begin to notice the surface beneath you and
(17:48):
the sounds once again around you, feel your breath begin
to deepen, becoming aware of the air and how it
rests on your skin peace, how it is placed on
your face, Becoming aware of your heart, how it is
(18:14):
filled with life, love, and acceptance. You are loved just
as you are, Miss Nintra. Practice is now complaint. Harium
tutsn harium tutsan, harium tut son. Take a deep breath
(18:46):
in and as you exhale, begin to flutter your fingers
and toes. I don't take your ankles and wrists, and
when you're ready, slowly open your eyes, take a moment
(19:10):
to honor yourself for taking this time to practice to
be with yourself. May you have a beautiful rest of
your day or night until you rest again. Please subscribe,
(19:30):
like and share your experience. To learn more about these practices,
you can sign up for the newsletter at alanova dot com,
where you will be invited to the Nova nat your
community where I hope you wish to join the conversation.
(19:52):
Thank you for being here, Namaskar
Thank you for being here. My name is Alen Nova,
and it is truly an honor to share the practice
of yogin intra n sdr with you. In this session,
we will discover the gift of balance. Please find a
comfortable position, lying on your back, with your spine in alignment.
(00:38):
Rest your arms naturally by your sides, palms facing skyward,
or gently placed onto your heart or belly. You may
want a cushion under your knees or head if you
require additional support. Make any less adjustments to ensure you
(01:01):
are truly comfortable, And as you settle in, gently close
your eyes if you feel okay to do so, take
a deep breath in another secondary inhale and exhale, release
(01:25):
all the air and tension once more. Inhale deeply, fill
your lungs completely. Exhale, allow the breath to fall out
from the mouth. You are supported by the ground beneath you,
(01:56):
in held by the air around you. The practice of
yoginetra nstr begins now, and as you rest into stillness within,
(02:19):
trust that this time is just for you. There is
nowhere else you need to be. There are no problems
you need to solve or fix. You are here to rest, breathe,
and simply be open your awareness to the sounds around you,
(02:48):
notice them near and far, without needing to label them
or judge if you do. Listen closely now to the
(03:10):
sounds that are near you, noticing the sound of your
breath the rhythm of your heart. Allow for all your
(03:32):
senses to make their way inward, discovering a balance between
your inner world and your outer world. Locate within you
a place where you sense balance. Connect to this balanced awareness.
(04:03):
Now to your heart and invited to rise up towards
the mind's eye. From this space, invite your sankalpa your
(04:28):
heart felts intention. If one does not come to you,
consider the following I am grounded, I am centered, I
(04:50):
am whole, or simply I am whatever you may choose.
Repeat your sank kalpinole within the mind's eye three times,
allowing it to resonate deeply within you. Release your sang kalpinow,
(05:50):
trusting that it will return to you at the closing
of your practice. Now lessen deeply as you move your
awareness through the rotation of consciousness. Begin by focusing on
(06:12):
your right side, your awareness landing on the right hand,
peeling onto the fingertips, the palm on the back of
the hand, swiftly moving your awareness from your right hand
(06:40):
to your wrist, forearm, elbow, Continue to your upper arm
and shoulder, gently releasing any tension from your shoulder, softening
(07:03):
into your shoulder in the center line of your torso.
Aware of the right side of your torso, the right hip,
and from the right hip all the way down the
leg from the upper leg to your knee, calf, ankle,
(07:33):
foot on the tips of all your toes, feeling the
whole right side of your body, the whole right side
of your being, the whole right side of yourself. Shift
(08:02):
your focus now to the left side of your body.
Start at your left hand, observing the sensations on your fingertips,
the palm of the hand, the back of the hand,
(08:26):
Moving your awareness swiftly from your left hand to your
left wrist, along your forearm, elbow, upper arm, and shoulder.
(08:49):
Let go of tightness in your left shoulder your left shoulder.
Awareness now travels down the mid line of the aware
of the left side of the torso the left tip,
(09:11):
from the left tip down your left leg, past your
upper leg na, shin, calf, ankle, the whole left foot
(09:33):
and the tips of all your toes. Feel the left
side of your body, whole left side of your body,
whole left side of your body. Now bring your attention
(09:56):
to the center line of your body, starting at the
top of your head, peezing down to your forehead, softening
your inner gaze a bridge, and the nose to the
(10:18):
tip of the nose. Then your lips. Continue to your
chin and throat, peeling each area soften as you hear it,
(10:40):
Moving down to your heart center your abdomen, continue down
to your pelvis, feeling centered and grounded. Notice your right
(11:02):
and left hips simultaneously, and your awareness travels down both legs,
pass your knees to your feet, Aware of your arms
and your hands, your legs and your feet, the whole
(11:26):
centerline of your body, feeling both sides of your body equally.
That's in your whole body, whole body, whole body. Now
(11:50):
shift your focus to your natural breath. Be all the
air moving in and out of your nostrils. Notice the
expansion is you inhale and the release as you exhale.
(12:15):
Let the rhythm of your breath gently soothe all of
your senses. Inhal from your root, exhale out through your crown.
Inhal from your root, the baseline of the body the feet.
(12:39):
Exhale from your crown, on top of the head. Inhale
from your root, base of the body. Exhale from your crown,
top of your head. Inhal from your root. Big Exhale
(13:03):
from your crown, and continue breathing in this way, allowing
for your breath to be a well spring. Come back
(13:34):
to the space of neutrality. Imagine yourself on a high
mountain peak. Feel the solid, stable rock beneath your feet,
and as you stand on this majestic peak, feel the
(13:58):
vast open sky above you, stretching into an infinite, vast
canvas of blue. Notice the crisp air filling your lungs
with the purity of the atmosphere only found at the
(14:22):
greatest height. Feel into this perfect harmony between the sky
above and the earth below, the balance of the elements
(14:44):
Earth and air meeting at the point where you stand here.
Visualize the horizon around you, panoramic view of rolling mountains
(15:06):
and valleys, the craters and curves of the earth. Imagine
the energy of these elements blending within you. The lightness
(15:28):
and expansiveness of air merge with the grounding essence of earth.
Feel yourself embodying both of these qualities. The rest here
(15:55):
for a moment and savor the unity of sky and
earth within than you. Recognizing this balanced force within, I'm
(16:27):
on this mountain. Declare your intention your sankalpa three more times,
feeling it resonate throughout your entire being repeated on the
top of this mountain. Gently return, Return with a deep
(17:28):
knowing that these words will extend in this moment and beyond.
Bring yourself from this height and ground back into your body.
As you begin to notice the surface beneath you and
(17:48):
the sounds once again around you, feel your breath begin
to deepen, becoming aware of the air and how it
rests on your skin peace, how it is placed on
your face, Becoming aware of your heart, how it is
(18:14):
filled with life, love, and acceptance. You are loved just
as you are, Miss Nintra. Practice is now complaint. Harium
tutsn harium tutsan, harium tut son. Take a deep breath
(18:46):
in and as you exhale, begin to flutter your fingers
and toes. I don't take your ankles and wrists, and
when you're ready, slowly open your eyes, take a moment
(19:10):
to honor yourself for taking this time to practice to
be with yourself. May you have a beautiful rest of
your day or night until you rest again. Please subscribe,
(19:30):
like and share your experience. To learn more about these practices,
you can sign up for the newsletter at alanova dot com,
where you will be invited to the Nova nat your
community where I hope you wish to join the conversation.
(19:52):
Thank you for being here, Namaskar
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